906 E 5th St
Suite 100
Come check out the new studio!
And visit the new website:
http://strengththroughlength.com
Monday, June 28, 2010
Monday, June 1, 2009
STL Summer News
Greetings All!
Here is some important news about this summer:
- We will have an online calendar going up this month. Clients will be able to conveniently check online for additional sessions if you are hungering for an extra training day, and/or to schedule your make ups.
- We have a pretty packed enrollment for June, (very grateful to all of you for that!) and if for some reason your schedule does not allow your attendance, please contact Lee at your earliest convenience as we may have a client make up to book in your absence.
- Just a reminder that payments are now due the first of each month. You are welcome to pay by check or cash at your first monthly session (please disregard if payment has been received). If for some reason you are not able to attend, we would appreciate your cooperation in paying online today, either by checking acct debit or credit card at https://www.cwstex.com/
- Thank you to all of you for your continued participation in this program. We have lots of great work to do this summer. The heat is a great time to challenge our bodies. It is hot, our bodies more supple (we hope right) and the days, although hectic for all of us still, have a calmer quality. Well…in our minds anyway.
Here is the new Summer Schedule:
- More STL Pilates Mat sessions available. Now there are more options for training and for make-ups.
Monday – 7:00 – 8:30 pm – Intermediate Two
Tuesday – 9:00 -10:30 am Intermediate One - NEW
Tuesday – 11:00 am – 12:30 pm Fundamental Two – NEW
Tuesday – 1:30 – 3:00 Intermediate Advanced One - NEW TIME
Wednesday – 5:00 – 6:30 pm Fundamental Two
Thursday – Intermediate One – 5:00 – 6:30 pm
Thursday – Intermediate Two – 6:30 – 8:00 pm –
Friday – Intermediate One – 9:00 – 10:30 am - NEW
Saturday – Intermediate One – NEW TIME - 1:00 – 2:30 pm
- Pilates Reformer – COMING IN JUNE
Interested in private reformer sessions? Please contact me to schedule your sessions as I have limited times available.
- Personal Training – SLOTS AVAILABLE
Integrating our Strength through Length philosophy of “it isn’t what you do but how you do it”, and utilizing the deep work of Pilates, and articulate and mindful
execution of movement, I work with each client and/or couples to develop a training practice that addresses your specific needs. We have fun and see more
results. LIMITED SLOTS AVAILABLE
MID SUMMER WORKSHOP. Have an interest in digging deeper into the STL philosophy of work? Gives us your thoughts. What would help you….
Enhance your practice
Increase your physical strength
Make significant physical changes
Reduce your weight
Add “tools” to your stress management regime
Increase your flexibility and ROM (range of motion)
And/or just appeal to your interests
WE WANT TO HEAR FROM YOU. Please let us know your thoughts and questions! We are looking forward to sharing a great Austin summer with all of you.
Wednesday, May 20, 2009
Welcome STL Corporate Clients!
Corporate Wellness Solutions would like to welcome our new corporate clients, the Texas General Land Office and ATCMHMR, to our Strength Through Length community. We are very excited for the opportunity to share our program with all of you.
Our hope is that you all will continue to develop your practice, get the most out the work place wellness classes and enjoy deepening your body awareness and movement abilities.
This blog is one of the tools we provide to help you achieve these goals. Our posts include information that can help you gain a deeper understanding of the fundamental concepts incorporated in this work and provide sample exercises to practice at home. Two especially useful posts are the article on lateral breathing and the article on the transverse abdominus – so be sure to check them out!
The blog is also a space for clients to share ideas and build a community to support you as you grow in strength, wellness and knowledge through the program. And, it provides a way for you to give Lee and her team feedback or ask questions. So please, feel free to share your thoughts – we welcome any and all suggestions and comments!
Thank you again, each of you, for welcoming us into your work place. What a wonderful experience and opportunity! And congratulations to you for making the decision to take time during your busy day to nurture yourself and take care of your body! It will pay off!
Here are some examples of the benefits others have experienced through this work. These and much more are possible for you with a commitment to this practice!
“Lee's core strengthening classes have been the single biggest factor in helping me overcome my hamstring and lower back injuries. STL's latest focus on relaxing the hip flexors to better engage the transverse has been especially helpful! My only complaint is that I really like to flair out my ribs and resent being reminded not to all the time!"
- Kathleen Casey
"I have practiced strength through length since the first day it began nearly two years ago. I now know how to feel my body work and have incorporated this knowledge into all the other aspects of my exercise program. More important to me, though, is the integrating of the body work with the opportunity to close my mind and open my heart during the relaxation portion of STL. Strength Through Length is an experience not to be missed!"
-Beth Bull
"I love what this program does for me: it calms me down but also gives me strength and energy. It's great."
-Barbara Kristof
"In my first session with Lee, certain exercises I have been familiar with were transformed into something that finally made sense! Lee has a way of communicating the distinctions and subtleties of her work that have allowed me to feel the postures "clicking" and "working" in a way that I have never felt in the past. This work is extraordinary!"
- CB
Our hope is that you all will continue to develop your practice, get the most out the work place wellness classes and enjoy deepening your body awareness and movement abilities.
This blog is one of the tools we provide to help you achieve these goals. Our posts include information that can help you gain a deeper understanding of the fundamental concepts incorporated in this work and provide sample exercises to practice at home. Two especially useful posts are the article on lateral breathing and the article on the transverse abdominus – so be sure to check them out!
The blog is also a space for clients to share ideas and build a community to support you as you grow in strength, wellness and knowledge through the program. And, it provides a way for you to give Lee and her team feedback or ask questions. So please, feel free to share your thoughts – we welcome any and all suggestions and comments!
Thank you again, each of you, for welcoming us into your work place. What a wonderful experience and opportunity! And congratulations to you for making the decision to take time during your busy day to nurture yourself and take care of your body! It will pay off!
Here are some examples of the benefits others have experienced through this work. These and much more are possible for you with a commitment to this practice!
“Lee's core strengthening classes have been the single biggest factor in helping me overcome my hamstring and lower back injuries. STL's latest focus on relaxing the hip flexors to better engage the transverse has been especially helpful! My only complaint is that I really like to flair out my ribs and resent being reminded not to all the time!"
- Kathleen Casey
"I have practiced strength through length since the first day it began nearly two years ago. I now know how to feel my body work and have incorporated this knowledge into all the other aspects of my exercise program. More important to me, though, is the integrating of the body work with the opportunity to close my mind and open my heart during the relaxation portion of STL. Strength Through Length is an experience not to be missed!"
-Beth Bull
"I love what this program does for me: it calms me down but also gives me strength and energy. It's great."
-Barbara Kristof
"In my first session with Lee, certain exercises I have been familiar with were transformed into something that finally made sense! Lee has a way of communicating the distinctions and subtleties of her work that have allowed me to feel the postures "clicking" and "working" in a way that I have never felt in the past. This work is extraordinary!"
- CB
Wednesday, April 15, 2009
More about STL and new class formats!
Strength Through Length is a fusion of "best movement practices" incorporating classical Pilates, dance principles, Ashtanga/Power Yoga, breathing techniques, and functional fitness philosophy. Utilizing articulate muscle execution through the integration of these modalities creates POWERFUL synergy of movement throughout the entire body, resulting in increased strength and stamina, and deeper, more satisfying results.
This program is very hands on, similar to an individual training session with detailed instruction and adjustments. Focus on the importance of correct movement execution, breathing techniques, and joint safety are main priorities. With continued participation and effort, clients experience substantial improvements in posture, range of motion, poise, confidence, overall strength, and a much leaner physique. Basic health assessments are required and conducted prior to program participation to identify each client’s goals and special needs.
Strength through Length Pilates Mat Program
Our signature program, the STL Pilates Mat Program encompasses classical Pilates curriculum as the building blocks for intelligent physical training and development. Detailed focus on
breath patterns which accompany movement exertion is utilized to recruit all layers of core muscles. With continued participation this program strengthens and tones the entire body including arms, legs, the torso, and back. Stretching exercises follow the strength work and a guided visualization to relax the body and integrate the work ends each class session.
Strength through Length Cardio
STL Cardio burns more calories because of our muscle execution philosophy of “it’s not just what you do but how you do it”. Starting all sessions with Fundamental STL Pilates mat
protocol to build awareness and deep engagement of all core recruitment, our STL Cardio program includes intense aerobic and anaerobic activities. Our pre-choreographed class model
incorporates three modifications of each workout circuit to further enhance joint and alignment safety as well as appropriate exercise execution for each level.
Strength through Length Conditioning
Utilizing the same movement philosophy of all STL programs, our Conditioning format creates maximum results through the use of resistance bands, weights, kettle bells, medicine and stability balls and plyometrics. Our pre-choreographed class model teaches three levels of modifications to ensure that each participant learns and employs excellent technique while progressing through each session. Focus on breath and alignment is addressed throughout all levels to enhance the body’s tonicity, strength, stamina and alignment. STL Cardio and STL Conditioning can be combined into one efficient movement class for workplace wellness programming.
This program is very hands on, similar to an individual training session with detailed instruction and adjustments. Focus on the importance of correct movement execution, breathing techniques, and joint safety are main priorities. With continued participation and effort, clients experience substantial improvements in posture, range of motion, poise, confidence, overall strength, and a much leaner physique. Basic health assessments are required and conducted prior to program participation to identify each client’s goals and special needs.
Strength through Length Pilates Mat Program
Our signature program, the STL Pilates Mat Program encompasses classical Pilates curriculum as the building blocks for intelligent physical training and development. Detailed focus on
breath patterns which accompany movement exertion is utilized to recruit all layers of core muscles. With continued participation this program strengthens and tones the entire body including arms, legs, the torso, and back. Stretching exercises follow the strength work and a guided visualization to relax the body and integrate the work ends each class session.
Strength through Length Cardio
STL Cardio burns more calories because of our muscle execution philosophy of “it’s not just what you do but how you do it”. Starting all sessions with Fundamental STL Pilates mat
protocol to build awareness and deep engagement of all core recruitment, our STL Cardio program includes intense aerobic and anaerobic activities. Our pre-choreographed class model
incorporates three modifications of each workout circuit to further enhance joint and alignment safety as well as appropriate exercise execution for each level.
Strength through Length Conditioning
Utilizing the same movement philosophy of all STL programs, our Conditioning format creates maximum results through the use of resistance bands, weights, kettle bells, medicine and stability balls and plyometrics. Our pre-choreographed class model teaches three levels of modifications to ensure that each participant learns and employs excellent technique while progressing through each session. Focus on breath and alignment is addressed throughout all levels to enhance the body’s tonicity, strength, stamina and alignment. STL Cardio and STL Conditioning can be combined into one efficient movement class for workplace wellness programming.
Friday, April 10, 2009
Testify & Spread the Good Word of STL!
Corporate Wellness Solutions will soon be creating a new DVD presenting the Strength Through Length program to the world -- and we want to include you and your thoughts in that process!
The video will be a way to express what the STL program is, and just what makes it so special to all those people out there who don't yet know (which is quite a few folks). The plan is to use it for health fare displays, corporate promotions, and posts on YouTube, the blog, and other web sites.
At the end of the video, there will be a running list of testimonials from STL clients. We would love for you to contribute to that list with your thoughts about STL, so please send us any information on why you attend STL sessions, how the program has helped you with any health problems or injuries, what makes STL unique or, of course, why Lee so special!
Just post your thoughts as a comment to this blog post, along with your name, and we can collect the information that way. Or, if you prefer more privacy, email your thoughts to Lee at lee@cwstex.com.
Thanks in advance to all of you who make the time to do this! We really appreciate your carving out the extra minutes to share your thoughts on the program. Any other feedback beyond testimonials for the video is of course always more than welcome as well.
All testimonials must be submitted by Friday, May 1, 2009.
Thanks again! We will let you all know when the video is finished!
The video will be a way to express what the STL program is, and just what makes it so special to all those people out there who don't yet know (which is quite a few folks). The plan is to use it for health fare displays, corporate promotions, and posts on YouTube, the blog, and other web sites.
At the end of the video, there will be a running list of testimonials from STL clients. We would love for you to contribute to that list with your thoughts about STL, so please send us any information on why you attend STL sessions, how the program has helped you with any health problems or injuries, what makes STL unique or, of course, why Lee so special!
Just post your thoughts as a comment to this blog post, along with your name, and we can collect the information that way. Or, if you prefer more privacy, email your thoughts to Lee at lee@cwstex.com.
Thanks in advance to all of you who make the time to do this! We really appreciate your carving out the extra minutes to share your thoughts on the program. Any other feedback beyond testimonials for the video is of course always more than welcome as well.
All testimonials must be submitted by Friday, May 1, 2009.
Thanks again! We will let you all know when the video is finished!
Wednesday, March 18, 2009
A little help with lateral breathing...
Lateral breathing, a fundamental Pilates concept, can be a challenging practice to comprehend, let alone perform, as a beginner. So, here are a few helpful tips and exercises to try in between sessions:
What is "Lateral Breathing?"
Lateral breathing is a pattern of breath that allows the abdominal muscles to remain engaged, while inhaling fresh air into the body. To do this, the low belly (aka the TVA) must remain engaged during the inhale and exhale. Rather than breathing into the belly, think of breathing into the ribcage and using the thoracic and back muscles to breathe. Visualize the breath expanding the ribs laterally.
Why use "Lateral Breathing?"
A primary component of Pilates is to take advantage of every breath – to inhale as much fresh air as possible, oxygenating the blood, and exhale out every bit of stale air. Joseph Pilates believed in circulating the blood to awaken the cells of the body and carry away wastes related to fatigue. For the blood to do its work properly, he maintained, it must be charged with oxygen and purged of waste gases through the breath. Thus, breathing deeply is essential because it increases circulation and rejuvenates the body. But, when we use the diaphragm to breath deeply, the lower abdomen expands with air, forcing the deep core to disengage. With lateral breathing, however, the abdominal muscles remain pulled in and engaged, all the while garnering a deep breath at the same time.
Practice makes perfect:
This technique is different from what many of us are used to, but the best way to get it is to practice at home. So, here are a couple exercises/activities to try:
1. Hold a towel around your ribs, cross it over at the front.
2. Breath in and feel the towel expanding.
3. Gently squeeze the towel as you breath out
OR:
1. Get a long exercise band and wrap it around the lower rib cage or you can even place your hands around the area. With the band, close it in front of the chest area and hold it.
2. Breathe deeply upon inhalation and imagine the breathe scooting down your spine, into the back and sides. You will feel the exercise band stretching along the sides and back with each breathe you take.
OR:
Place your two hands over your ribs, so that your two middle fingers come together on the sternum (breast bone) Concentrate on your breathing, focus on staying centered and allowing your ribs to fill out in width rather than height as in regular breathing. Breathe in through the nose, and out through the mouth, always controlled breaths. The fingers should part as you breathe in, and as you breathe out, the fingertips should meet gently again.
See which method works best for you and let us know your thoughts or if you have any advise for others on ways to develop your lateral breath skills.
Be sure that during all these activities, you watch for doming – when your tummy rises as in normal breathing. Also, as you are practicing, imagine there are balloons under your ribcage expanding and deflating as you breath. As they deflate, visualize the ribs closing in and coming closer together.
Another great way to feel your lateral breath more deeply is when practicing your cat stretch with deep TVA engagement. From an all fours position, inhale, then, as you exhale, deeply engage the transverse abdominous, rounding through the lower back. Rather than exhaling to flat back, hold this engagement and inhale into your upper back and ribs. Exhale to deepen the contraction in the TVA once more, and then inhale to flat back. Do this two or three times a day to get a better feeling for breathing into the back, arm pits and ribs, rather than the abdominal region.
Try these methods to practice lateral breathing without conducting any exercises and then try to maintain this breath pattern in a couple exercises. You will notice how much easier the exercises are with the lateral breathing!
What is "Lateral Breathing?"
Lateral breathing is a pattern of breath that allows the abdominal muscles to remain engaged, while inhaling fresh air into the body. To do this, the low belly (aka the TVA) must remain engaged during the inhale and exhale. Rather than breathing into the belly, think of breathing into the ribcage and using the thoracic and back muscles to breathe. Visualize the breath expanding the ribs laterally.
Why use "Lateral Breathing?"
A primary component of Pilates is to take advantage of every breath – to inhale as much fresh air as possible, oxygenating the blood, and exhale out every bit of stale air. Joseph Pilates believed in circulating the blood to awaken the cells of the body and carry away wastes related to fatigue. For the blood to do its work properly, he maintained, it must be charged with oxygen and purged of waste gases through the breath. Thus, breathing deeply is essential because it increases circulation and rejuvenates the body. But, when we use the diaphragm to breath deeply, the lower abdomen expands with air, forcing the deep core to disengage. With lateral breathing, however, the abdominal muscles remain pulled in and engaged, all the while garnering a deep breath at the same time.
Practice makes perfect:
This technique is different from what many of us are used to, but the best way to get it is to practice at home. So, here are a couple exercises/activities to try:
1. Hold a towel around your ribs, cross it over at the front.
2. Breath in and feel the towel expanding.
3. Gently squeeze the towel as you breath out
OR:
1. Get a long exercise band and wrap it around the lower rib cage or you can even place your hands around the area. With the band, close it in front of the chest area and hold it.
2. Breathe deeply upon inhalation and imagine the breathe scooting down your spine, into the back and sides. You will feel the exercise band stretching along the sides and back with each breathe you take.
OR:
Place your two hands over your ribs, so that your two middle fingers come together on the sternum (breast bone) Concentrate on your breathing, focus on staying centered and allowing your ribs to fill out in width rather than height as in regular breathing. Breathe in through the nose, and out through the mouth, always controlled breaths. The fingers should part as you breathe in, and as you breathe out, the fingertips should meet gently again.
See which method works best for you and let us know your thoughts or if you have any advise for others on ways to develop your lateral breath skills.
Be sure that during all these activities, you watch for doming – when your tummy rises as in normal breathing. Also, as you are practicing, imagine there are balloons under your ribcage expanding and deflating as you breath. As they deflate, visualize the ribs closing in and coming closer together.
Another great way to feel your lateral breath more deeply is when practicing your cat stretch with deep TVA engagement. From an all fours position, inhale, then, as you exhale, deeply engage the transverse abdominous, rounding through the lower back. Rather than exhaling to flat back, hold this engagement and inhale into your upper back and ribs. Exhale to deepen the contraction in the TVA once more, and then inhale to flat back. Do this two or three times a day to get a better feeling for breathing into the back, arm pits and ribs, rather than the abdominal region.
Try these methods to practice lateral breathing without conducting any exercises and then try to maintain this breath pattern in a couple exercises. You will notice how much easier the exercises are with the lateral breathing!
Wednesday, March 4, 2009
Haircut Happy Hour!
Wild Orchid Salon, located just a stone's throw from the STL home studio, is offering Haircut Happy Hour from 4 - 6 p.m., Mondays through Fridays. This includes half-price haircuts and a free cocktail! Plus, Meshelle Fraedrich, one of our STL members, is a stylist at the salon, and does amazing work.It would be great fun to get a group together every couple weeks and take advantage of this awesome deal. (The salon also offers waxing, color, treatments and more...) So, if anyone would like to set up a group event at the salon, just let me know when! I will post that information on the blog for all to join in.
This is a great way to build our community, get to know each other and our neighbors, and of course, indulge in some much needed pampering! I mean, half-off haircuts and a free beverage - who can pass that up?
Subscribe to:
Posts (Atom)
